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Training Log Archive: Russ

In the 7 days ending May 18, 2019:

activity # timemileskm+m
  Easy6 5:41:05 40.88(8:21) 65.79(5:11) 597
  Session1 1:02:20 7.01(8:53) 11.28(5:32) 161
  Total7 6:43:25 47.89(8:25) 77.07(5:14) 758

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Saturday May 18, 2019 #

9 AM

Easy 1:06:38 [2] 8.01 mi (8:19 / mi) +119m 7:57 / mi
ahr:148 max:189

Last night featured beer, more than happy to accept the offer of switching Sat and Sun, and it's chucking it down with rain. Easy 8 mostly on wet and muddy trails, up to HH parkrun for the Metro takeover, left the house a bit late so missed the start and caught the tail walker about half a mile in. Spoke to a few friends on the way round and a chat to Dino at the end then a run home. Knee/quad wasn't an issue during the run.

Friday May 17, 2019 #

6 AM

Easy 48:58 [3] 6.05 mi (8:06 / mi) +28m 7:59 / mi
ahr:141 max:188

Doubtful i'd be able to get out at lunchtime with the workshops with the new company starting today. DSL Pre-Porridge run, took about a mile to get into the swing of things but enjoyed it once I got going. Strides on the slight downhill felt good, let fly with the forth one. Quite a bit of foam rolling on thursday night and I think it's tighteness in the lower part of my left quad that's causing the knee discomfort. Knee pain first happened last week so it was probably caused by not doing the assisted single leg properly.

Thursday May 16, 2019 #

12 PM

Easy 41:13 [2] 5.0 mi (8:15 / mi) +80m 7:51 / mi
ahr:141 max:156

Easy lunch run to see if the trail hill between Friarsfield Rod and Craigton Road is still closed (yes) and back again. Forgot to look at the plan before heading out and through it was 5 miles, it was 6. Route was flatter today to be kinder on left knee. Attempted exercises in the evening and could feel that the knee wasn't happy during the warm up squats, so binned them

Wednesday May 15, 2019 #

12 PM

Session hills (8x60s + 8x30s) 1:02:20 [4] 7.01 mi (8:53 / mi) +161m 8:18 / mi
ahr:147 max:179

Left knee a bit sore again this morning, not sure if it's a thing but it's quite a few weeks since i had a sports massage so it's probably overdue. Knee wasn't an issue during the session though. Quad and calf foam rolling required tonight.

Quite a warm day so picked the HH parkrun run as it offers a bit of shade. As I get faster that hill isn't long enough for minute reps but just now it's perfect, hopefully it's steep enough :)

Session was really tough, ran the first one hard and then it dawns on you that you've got loads more to run. Was pretty consistent with the point i was hitting in the hill for the remaining 60s hills. The recoveries were pretty much all 20-30 sec walk then slow jog jog down the hill. 30s hills were all consistent(ish) apart from the first and the last two were I went for it a bit more.

Toughie, quite liked the shorter hills after the 60s hills.

Tuesday May 14, 2019 #

12 PM

Easy 1:05:15 [3] 7.73 mi (8:26 / mi) +110m 8:05 / mi
ahr:146 max:160

Lunch long loop of Maidencraig and HH then 6x15s hill strides on Viewfield.

Monday May 13, 2019 #

11 AM

Easy 34:55 [3] 4.05 mi (8:37 / mi) +72m 8:10 / mi
ahr:136 max:181

Saturday's race and a busy weekend caught up with me today, felt knackered all day today. Easy run up to visit Soph and back to work, run wasn't too bad but going to skip attempting exercises tonight and an early bed.

Sunday May 12, 2019 #

8 AM

Easy (Easy 10) 1:24:06 [3] 10.04 mi (8:23 / mi) +188m 7:55 / mi
ahr:138 max:173

Legs a bit stiff, especially left calf this morning after yesterdays race. Walked the first part of Springfield Rd to get them going before running up to meet the Metro log at HH. Easy run to CW with a couple stops then run home via Foggieton and the DSL. Felt like I was moving well by the end of the run. Bit knackerd by the end of the day, did plan to do exercises in the eveing but will move to tomorrow

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